Bodyweight Shrug

GymDaze demonstration

Watch Bodyweight Shrug

Technique

How to perform Bodyweight Shrug

1. Grasp a pair of suspended rings, preferably, or a fixed bar with enough clearance for an inverted hang.
2. Using an entry you can control, tuck your knees and rotate into an inverted hang, then extend your legs above your torso.
3. Establish a straight, vertical body position with your elbows straight and your hands beside your hips.
4. Keep your elbows straight and shrug your shoulders toward your ears, raising your body slightly relative to your fixed hands.
5. Pause briefly, then lower your body under control by letting your shoulders move away from your ears.
6. Repeat the shoulder movement without bending your arms, swinging your legs or changing your body line.
7. Finish while you can still control the inverted position, then tuck your knees and reverse your entry to return to the ground.

Programming relevance

Muscles involved

Primary targets: Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.